Ten ways to return to the gym car
the only thing more difficult than starting a new exercise program is to start again after a long break. Hard work in the first half of the year may prepare you for the swimsuit season, but if the hardest thing for you all summer is to deploy the beach chair, you need a plan. Going back to the place you left for the last time can lead to frustration at best and injury at worst. Here are 10 experts who can safely return to the exercise program.
1. Don't be too hard on yourself. People often feel like they've lost all their hard work after a vacation, but that's not the case, says Doug Miller, Ph.D., a professor of health and exercise science at the College of Messiah. Miller cites a study that found that squatting strength dropped only 13 percent eight months after participants stopped exercising. In addition, it took the study participants only six weeks to regain their initial physical strength. So go back to your training program and you'll see the results faster than you think.
correlation: 9 unexpected things that happen when you give up your training plan
Credit: g-stock studio / iStock / Getty Images2. Doug Miller, a professor of sports science, said that getting support from others and publishing on social media can help, and support from family and friends will never be underestimated. " It increases your sense of responsibility and provides you with a group of friends to work out and meet together. " So ask a friend to join your journey, join a local jogging or cycling club, or sign up for a local exercise class. In order to compete healthily and interestingly, it's also an incentive to exercise with someone who is a little better than you.
related: in pairs with 11 exercises you can do with a partner. Credit: Antonio Diaz / iStock / Getty Images Credit: andreypopov / iStock / Getty Images set a single goal, start and stick with it for a week. " "If you try to change too many things in your daily life at once, you're more likely to be overwhelmed and quit," said PJ Monson, a personal trainer. Examples of simple goals can be going to the gym three times a week, quitting alcohol at dinner on weekdays, or walking for 20 minutes a day. " Once you stick with it for a few weeks, reward yourself by adding another goal, "Munson said. correlation: 10 basic fitness goals and how to achieve them. Buying new fitness equipment will help motivate you to start healthy habits again, because it will give you a good chance. Personal trainer PJ Monson said the new equipment could even include a Tupperware for healthy snacks and work lunches. If your new plan includes yoga classes, spend some money on things that will help motivate you, such as a new set of clothes, yoga mats or colored blocks. If you're going to walk or run, a heart rate monitor or pedometer can give you the push you need to keep you going. integral: e-anjei / iStock / Getty Images correlation: 13 simple ways to make your training go smoothly on the 7th. Cleaning the kitchen in addition to returning to exercise, you also need to re-establish good eating habits. Start with drinks, says Sharon Richter, nutrition ambassador for kevita's Probiotic drinks. Wash all drinks in fridges and pantries with dyes or artificial sweeteners. Replace them with water, sparkling water, low-fat milk or unsweetened almond milk and coconut water. Discard all foods that contain high fructose corn syrup and dyes, and replace with fresh herbs, natural mustard, oil, and vinegar. correlation: the best 20 kinds of food in the grocery store Credit: redo Franz / iStock / Getty Images related: use livestrong.com's myplate app to track your calories related: 9 questions your coach would like you to ask Jacob Ando Lund / Istok / Getty Images. What do you think? Have you ever fallen off the coach of fitness / healthy life? How did you get back on track? Have you heard about what we missed out on the list? Please let us know in the comments below, so that the livestrong.com community can benefit from your experience! credit card: one inch punch / iStock / Getty Images PJ Monson, founder of myfitmojo, said that ignoring the calendar to set the start date of the next week or month sounds like a good way to get back to your fitness plan, but when you realize how many activities, trips, celebrations or holidays will hinder you from achieving your goals, this simple task will become It's complicated. " Don't think too far. Just pick a day to start. Most likely, when you encounter a potential obstacle, you are already married to your daily life and are reluctant to cheat. "
4. Start with one thing
6. Don't try to exercise for two hours a day, especially when you're just starting to recover, "said PJ Monson, a fitness coach. Start with a 10 minute walk or a 20 minute HIIT workout, and then start there. Ideally, Munson recommends an hour: 20 minutes of strength training, 30 minutes of cardio and 10 minutes of stretching. " "Before you get to the strength field, be sure to know what you're going to do, or you'll find yourself wasting your time thinking about what to do first," she said.
8. Sharon Richter, RD, said that eating an extra meal every week is just like you want to avoid over exercising too early. You can relax yourself and restore healthy eating habits by changing your eating habits one meal a week. For breakfast, remove fatty muffins and choose lean protein and high fiber carbohydrates, such as protein and vegetables. When you're ready for lunch, you can still eat salads, but you also need healthy proteins, such as nuts, chicken or fish. Dinner should be controlled. " "You can have a few bites of dark chocolate for dessert," Richter said. You will notice that you will begin to crave healthier choices. "
9. Writing down what you eat every day will make you realize what you're actually eating, Sharon Richter said (or using a calorie tracking app like livestrong.com's myplate), "you want to see something like alcohol in particular. For example, if you have two glasses of wine in a week, dinner on Friday and Saturday, and four cocktails, then a total of 18 drinks a week. Try to reduce it to 12, then 8. "If you find that your snack choices include sweets and other unhealthy foods, replace them with raw almonds, fruits, low-fat yogurt or other healthy foods."
10. Ask for professional helpAfter the rest, then it is best to take positive measures to prevent this situation from happening again. " Sports experts can help you make a plan that suits you. They can be found anywhere - even in your gym. Ask the right questions, and have experts to help you set those goals, so you can start from the right perspective. "Ideally, find a coach who specializes in your specific goals, whether it's weight loss, muscle exercise, bone strengthening, etc.
